Happy Mindful Eating Day! To celebrate, I’ve been hard at work putting together the 7 most important healthy habits for holistic wellness in 2017 – without an ounce of dieting, of course. They’re the same 7 concepts that make up my brand new nutrition coaching program. I’m so excited to give you a sneak peek!
7 healthy habits:
1. Reflect on your current lifestyle.
The first step of any big endeavor should almost always involve a little reflection. How can we improve if we don’t fully understand where we’re currently at? One of my favorite tools for assessing your current eating habits is a food journal. But instead of measuring portion sizes and counting calories, my food journals focus on hunger levels and the way I feel before and after eating. Click here to find out how you can get instant access to my mindful eating food journal template + more free resources in my digital wellness resource library.
2. Ditch diets and listen to your body.
As Rebecca so eloquently explained last week, diets just don’t work and strict meal plans usually don’t work either. That’s because learning how to pay attention to your body and your hunger and satiety cues is essential for long-term wellness and weight management. I like to think of my hunger on a scale from 1 to 10 to prevent under-/over-eating. You can learn more about using the hunger scale for mindful eating here.
3. Eat more plants.
High in fiber, micronutrients, and beneficial phytonutrients and antioxidants, plant foods are important for overall wellness and disease prevention. Instead of worrying about “bad” foods that you need to avoid, change your mindset and focus on including more nutrient dense vegetables, fruits, whole grains, beans, nuts, and seeds. Need some inspiration? My plant-based recipe index is a great place to start!
4. Shop smarter at the grocery store.
Purchasing the right foods at the grocery store (or farmers market) is one of the best ways to set yourself up for healthy eating success. I almost always use a grocery list and like to break down my purchases into fresh produce, whole grains, plant-based proteins, healthy fats (like nuts and olive oil), spices/flavorings, and a few “fun” foods that I just don’t want to live without (looking at you dark chocolate chips). This ensures I’ll have everything I need to create balanced meals and snacks without feeling deprived once I’m back home.
5. Batch cook and plan ahead.
Taking some time to plan and prepare a few healthy meals and snacks can make all the difference when it comes to juggling busy schedules and healthy eating. Lately, I’ve been using my rice cooker to cook up a big container of whole grains while I’m doing other things around the house. Usually I like to cook some lentils or beans too. Both can be added to salads, soups, or bowls throughout the entire week. Read more of my batch cooking tips here.
6. Save time and money while eating whole foods.
For healthy eating to really stick, it needs to fit into your lifestyle and that includes both your budget and calendar. Purchasing grains and legumes in the bulk section and choosing mostly seasonal produce, along with lots of frozen fruits and veggies, are some of my favorite ways to help whole foods fit into my daily life. Learn more about which fruits and veggies are in season right now in my winter produce guide.
7. Think holistically.
Healthy eating is important but its not the only component of wellness. Remember that stress, sleep, and physical activity all heavily impact your overall state of health. Get inspired with these self care tips from registered dietitians and be sure to try my sleep-promoting lavender oat banana ice cream next time you’re in need of a relaxing treat.
Are you trying to make 2017 your healthiest year yet? Get started with one of these 7 healthy habits and see if you can gradually work each into your lifestyle. Be sure to let me know how it goes!Add these 7 habits for a healthy year without dieting!Click To Tweet